SWOD SKILL

Clean and Jerk

A. 5×1 High Hang Squat + Push Press
B. 5×1 Hang Squat at + Push Jerk
C. 5×1 Squat Clean + Split Jerk

Conditioning

For Time:

10-8-6-4-2 Deficit HSPU
2-4-6-8-10 Power Clean, ( 70 – 40 )

Core3 RFT

20 cal. Row
20 GHD Sit Up

 

 

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